Pick the closest match. Every rehab program follows the same four phases: calm it down, clean up how you move, build real strength, and get back to what you've been avoiding.
Each program page shows exactly what's inside, week by week, and all three ways to do it.
Recurring low back pain, stiffness and flare-ups.
Desk neck, stiffness, tension headaches and arm symptoms.
Front-of-knee pain, stiff or arthritic knees, post-injury rebuilding.
Painful overhead reach, rotator cuff irritation, stiff shoulders.
Side-of-hip pain, groin pain and stiff or arthritic hips.
You move to the next phase when you pass its test, not when the calendar says so.
Get out of pain fast. Find where it's coming from and the movements that ease it.
Clean up how you move and start real strength work.
Add real load. Strength is what turns the alarm down.
Back to the things you've been avoiding.
Start on your own or work with us every week. You pick on the program page.
The quiz matches you to a program and a support level based on where you're starting.